Beth Warren Nutrition Blog

Pan-Seared Red Snapper

by Beth Warren December 30, 2018

Some people may think of it as a fatty fish, but red snapper is a low calorie, lean source of protein — making it satiating and great for weight loss and other health goals. Red snapper is a rich source of vitamin B-12, essential for the production of healthy red blood cells, which helps combat megaloblastic anemia, one of the most common iron deficiencies.

The fats that red snapper contain are healthy and super important! Omega-3 fatty acids are essential for growth and development. They are also involved in lots of vital functions across the body including the: nervous, endocrine and cardiovascular system. To meet your requirement you should try to eat 1-2 portions of fatty fish per week.

Red snapper contains 2 very important types of omega-3s: DHA and EPA — these are responsible for reducing blood pressure and risk of heart disease. DHA is additionally responsible for brain and eye development - important stuff!

This fish is also a rich source of vitamins and minerals, specifically: selenium, potassium and vitamin A. 

Selenium and vitamin A both promote immunity. Vitamin A has a number of additional roles including the maintenance of healthy bones, teeth, and eyes as well as supporting cell growth and development. Potassium is used by pretty much every cell in your body since it is needed for energy metabolism.

Here’s a red snapper recipe you can’t try. Feel free to balance it with Japanese sweet potatoes and zucchini pasta!


Pan Seared Red Snapper

A delicious pan seared red snapper recipe.


2 fillets of red snapper (4 ounce each)

1 tablespoon extra virgin olive oil

Juice of 1 lemon

2 tablespoons red wine vinegar

1 teaspoon Dijon mustard

1 tablespoon honey

1/4 cup scallions, chopped


In a bowl, mix together the oil, lemon juice, vinegar, mustard, honey, and onion.

Dip both sides of the red snapper into the liquid and place in a non-stick skillet over medium heat. Cook for about 3 minutes on each side. Pour remaining liquid into the pan. Reduce heat and simmer for about another 3 minutes, or until fish flakes with a fork.

(modified from allrecipes)

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